0:00-10:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

10:00-17:00

2) SPECIFIC WARM-UP:

3 Rounds

5 Barbell Strict Press

5 Barbell Push Press

2-5 Pull-ups

*movements have been reviewed, just need time to warm up to their first weight for push press

17:00-22:00

Explanation and Set-up for next section

22:00-34:00

3) Upper Body Strength:

Alt. EMOM 12:

5 Barbell Push Press

5 Strict Pull-ups

34:00-43:00

Transition for MetCon

43:00-55:00

4) MetCon:

AMRAP 12:

10 Burpees over KB

20 Russian KB Swings

40 Double Unders

*Pace: Aggressive: 8 Rounds, Solid: 7 Rounds, Limit: 6 Rounds

*steady on the burpees, no more than 2 sets on the swings and dubs

*Burpees: do not have to stand all the way up when jumping over the KB

*Swings: slight bend in the knee, chest up, good hip hinge, flex your butt on every rep, arms are just along for the ride

*Double Unders: hands slightly in front of your body, relaxed shoulders, quick wrists

Beginner: 26/18, line hops

Scaled: 35/26, single unders

Rx: 53/35

Rx+ 70/53

55:00-60:00

5) COOL-DOWN